Growing Pak Choi

GROW YOUR OWN PAK CHOI

Pak choi, also called as Bok choy or “Chinese cabbage” is a Brassica vegetable related to cabbage, kale and broccoli. It has flat, dark green leaves with a long, wide white stalk. They have a slight mustard taste and the leaves are crisp and crunchy.It’s popular in stir fries and similar hot dishes. Use this exotic plant food, and you’ll find its crispness compliments a lot of healthy cuisines. Pak Choi is best used fresh – so growing your own is the answer. 

Planting And Growing

• Pak Choi is a fast grower in the right conditions, best sown in late summer and autumn.
• Dig in plenty of organic matter and dress the soil lightly with lime, soil needs to be well dug over prior to planting.
• Sow seed from April to July in a sunny position. Sow seed thinly, 13mm (0.5in) deep, in rows 30-38cm (12-15in) apart; the wider distance is best for semi-mature to full-size heads.
• Plant in full sun for maximum flavour and growth. Plants will grow in shady areas but can become leggy and bitter when they don’t get enough sunlight.
• For baby leaf, thin to 10 cm (4 inches) between plants. To grow plants to full maturity, leave 20–30 cm (8–12 inches) between plants.
• Keep weed-free and well-watered to avoid bolting.

Harvesting And Storage

• Harvest 6-8 weeks from sowing. Baby leaves will be ready to pick around 30 days after sowing; mature plants in around 60 days.
• Either pick the whole plant, or pull off individual leaves as you need them, leaving the plant to carry on growing. 
• Store in the crisper drawer of fridge in a plastic bag or wrapped in a damp tea towel. 
• Pak choi loses its crispness after about a week.
• All types of Pak choi are suitable for quick cooking methods such as steaming and stir-frying. 
• Use in the same way as you would cabbage or spinach.

Few Health Benefits Of Pak Choi

• Calories- Pak Choi is a low-calorie food. As a green vegetable, it doesn’t contain a lot of the fats and sugars that push calorie counts through the roof. That makes it a good way to bulk up a meal without adding a lot of calories to your plate.
• Contains Antioxidants- The general category of vitamins called antioxidants help to ward off a wide range of diseases. Antioxidants help to prevent some kinds of cancers. They also protect the heart against some kinds of illness. Basically, these elements help the body fight off illness and pack a powerful health punch. Bok choy is high in antioxidants and will that’s another reason why it can be so helpful to add this plant to your dinners.
• Folic Acid- Pak Choi is a source of folic acid, which is something pregnant women generally need in their diets.
• Vitamin C- Another vitamin that Pak choi has is vitamin C. This vitamin, also found in citrus fruits, helps to prevent you from getting health conditions like scurvy, where a deficiency leads to skin problems and other illnesses.

Garlic Prawns With Pak Choi Recipe

Ingredients

• 30ml (2tbsp) sunflower oil
• 3 garlic cloves, peeled and thinly sliced
• 450g (1lb) raw tiger prawns, peeled but with tails left on
• 1 bunch spring onions, trimmed and sliced
• 6 heads pak choi, each cut into quarters

Method

• Heat the oil in a large wok until almost smoking. Add the garlic and prawns, and stir-fry for 1-2 mins until the prawns just start to turn pink.
• Add the spring onions, pak choi and 60ml (4tbsp) water and stir-fry for a further 3-4 mins until the liquid has evaporated, the prawns are completely pink and the pak choi is just beginning to wilt. Season with salt and freshly ground black pepper and serve immediately.